Simple Microwave Protein Brownie (25g of Protein)

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I’m always experimenting with microwave dessert recipes, and this healthy microwave protein brownie is my latest creation. It’s gooey, chocolatey, and only takes a few minutes to complete. Not too mention, it has 25g of protein!

Want our complete list of healthy desserts? Check out our 50 Protein Powder Dessert Recipes

Macro Breakdown & Calories

  • Calories: 250
  • Carbohydrates: 21 g
  • Protein:  25g
  • Fat: 7 g


microwave protein brownie ingredients


In this recipe, eggs are used as a leavening agent to add structure and stability to the brownie, and to bind other ingredients together.  If you don’t want to use eggs, you can use ground flaxseed mixed with water (1:3 ratio).

Almond Milk

You can substitute any type of milk for almond milk, but almond milk will make the brownie dairy-free.

Maple Syrup

Maple syrup is a natural sweetener lower on the glycemic index than refined sugar (i.e. it won’t give you as much of a ‘sugar crash’ than sugar).  You can substitute honey or agave nectar for maple syrup if you want.

Chocolate Protein Powder

Chocolate protein powder is the star player in this recipe. I use the whey protein powder from Transparent Labs because it has the best texture and is easiest to bake with it. You can use plant-based protein powder if you want too (like Orgain Chocolate Vegan Protein Powder). Just make sure it’s a chocolate flavor!

Transparent Labs Whey Protein

Orgain Chocolate Vegan Protein Powder

Cocoa Powder

Cocoa powder is what gives this brownie its chocolate flavor. Dutch cocoa powder is treated with an alkali, which makes it darker in color and milder in flavor. You can use natural or dutch cocoa powder.

Baking Powder

Baking powder is a leavening agent that helps the brownie to rise. Even though you only need a tiny bit, it’s essential to include it!

Chocolate Chips

Chocolate chips are optional, but they make the brownie extra chocolatey and delicious. You can use any type of chocolate chip or even chopped-up chocolate bars.

How To Make Simple Microwave Protein Brownie

Step 1

Mix wet egg, maple syrup, and almond milk in a small bowl. You can also combine your ingredients directly in a mug, but I find it easiest to ensure everything is well mixed when you use a bowl first. 

Step 1 how to make microwave protein brownie

Step 2

Add the protein powder, baking powder, and cocoa powder, and mix until there are no lumps.

Step 3

Transfer to a mug and gently fold in the chocolate chips.

Step 3 how to make microwave protein brownie: Transfer to a mug
Step 3b how to make microwave protein brownie

Step 4

Microwave for 60-90 seconds. Let cool for 1-2 minutes, and enjoy!

a simple microwave protein brownie


Change the Flavor

  • You can add other mix-ins to this brownie to change it up. Add some chopped nuts, mini M&M’s, dried fruit, or even a spoonful of peanut butter.

Go Plant-Based

  • To make this brownie vegan, simply substitute the egg for a flaxseed egg (1 tbsp ground flaxseed + 3 tbsp water), and use dairy-free chocolate chips.

How To Store & Meal Prep: 

Simple microwave protein brownie (25g of protein)

This brownie is best when it’s fresh, and I wouldn’t recommend storing it.

For meal prep, you can combine the dry ingredients in an airtight container and mix them with the wet ingredients when ready to eat.

Other Healthy Dessert Recipes 

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Simple microwave protein brownie

Simple Microwave Protein Brownie

  • Author: Kelsey Butler
  • Total Time: 5 minutes
  • Yield: 1 1x
Save Recipe


This healthy microwave protein brownie is gooey and chocolatey, and it only takes a few minutes to complete. It has 25g of protein!


  • 1 egg
  • 1 tbs almond milk
  • 1/2 tbs maple syrup
  • 1/4 scoop chocolate protein powder
  • 1/2 tbs cocoa powder
  • 1/4 tsp baking powder
  • 2 tbs chocolate chips


1. Combine wet ingredients in a bowl.

2. Add dry ingredients and mix until combined.

3. Transfer to a mug and fold in chocolate chips.

4. Microwave for 60-90 seconds. Let cool for 1-2 minutes, and enjoy!


For meal prep, you can combine the dry ingredients in an airtight container and mix them with the wet ingredients when ready to eat.

  • Prep Time: 4 minutes
  • Cook Time: 1 minute
  • Category: Meal, Snack
  • Method: Microwave
  • Cuisine: Bodybuilding Meals


  • Serving Size: 1
  • Calories: 250 kcal
  • Fat: 7 g
  • Carbohydrates: 21 g
  • Protein: 25 g

About The Author

Kelsey Butler

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.

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